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Set 1
Every 2mins for 12mins DB Reverse Lunge to Single Leg RDL x 6 Each Leg Set 2: EMOM For 12mins a) 15 x KB Swings b) 8 ea arm x Prone DB Row c) 3-5 x Deadman Pull Set 3: For Time 5 Pull Ups 10 Step Ups 20 Double Unders (40 Single Skips) 10 Pull Ups 20 Steps ups 40 Double Unders (80 Single Skip) 5 Pull Ups 10 Step Ups 20 Double Unders (40 Single Skips)
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Set 1:
Every 90 seconds for 9mins 6 x Push Press Set 2: EMOM For 12mins a) 20 x L-Seated Seesaw Press (10ea) b) 12 x Bent Over DB Row c) 40 seconds of Flutter Kicks Set 3: Every 4mins for 12mins Run 250m 10 x Burpee Box Jump/Step Ups Set 1:
EMOM For 12mins a) 8-10 cal Row or Air Bike b) 15 x KB Swings c) 5-10 x Box Jumps Set 2: 20 min AMRAP Run 400m 10 x Thrusters 10 x Sumo High Pull Set 1:
Every 90 secs for For 9 mins 6 x Front Squats Set 2: EMOM For 15mins a) Renegade Squat x 10 b) 10m OH Plate Lunge c) Hanging leg raise x 10 Set 3: Every 4mins for 8mins a) Row 250m 15 x Burpees b) Air Bike 20/15 cal 25 x Wall Ball Set 1:
Every 90 seconds for 18mins a) Push Press x 12 reps b) Over Head Plate Lunge x 20m c) Prone holx 60 seconds Set 2: For time: 40/30 cal Row/Air Bike 25 Kettlebell Swings 50 Air Squats 500 Meter Run 25 Kettlebell Swings 50 Air Squats SET 1:
EMOM For 15mins a) 6 x Front Squats b) 6 x Box Jumps/Step Ups c) 10m Sled Push Set 2: Set 1
In teams of three, complete AMRAP in 15 minutes of: 6 x Single-Arm Dumbbell Snatches 6 Burpees Rest 5 minutes, and then: Set 2 In teams of three, complete AMRAP in 15 minutes of: 5 Strict Pull-Ups 15 Kettlebell Swings For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible. Set 1:
Every 90 sec for 18mins (4 rounds) A) Strict Press x 10 B) 15 x Wall Ball C) Farmers Carry x 40 Meters Set 2: Stone Street Run Set 1
Every 90 secs for 15mins Set 1-3 x 5 reps set 4-6 x 3 reps Set 7-9 x 1 rep Set 10 AMRAP Set 2 5 min Sled Relay Set 3 Three rounds for time of: 400 Meter Run 20 Plate Ground to Overhead 20 KB High Pull Set 1
Every 90 seconds for 18mins a) L-Seated DB Press x 12 reps b) DB Renegade Squat (off boxes) x 10 c) Side Plank x 30 sec each side Set 2 In teams of two, partners alternate whole rounds to complete AMRAP in 12 minutes of: 10 Wall Ball Shots 10 Burpees |
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